{"id":5166,"date":"2019-03-20T11:21:18","date_gmt":"2019-03-20T11:21:18","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=5166"},"modified":"2021-05-31T22:37:44","modified_gmt":"2021-05-31T22:37:44","slug":"10-ways-to-help-yourself-from-rotator-cuff-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-ways-to-help-yourself-from-rotator-cuff-pain\/","title":{"rendered":"14 Ways to Help Yourself From Rotator Cuff Pain"},"content":{"rendered":"\n
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The rotator cuff refers to several tendons and muscles that are located around the shoulder joint. These tendons and muscles help keep the upper bone in the arm in the shoulder socket. Most people do not realize how important the rotator cuff actually is until they injure it. The shoulder is made up of many joints, bones, muscles, and connective tissues that help keep the arm functioning properly. <\/p>\n\n\n\n

An injury to the rotator cuff can cause many pains and aches throughout the shoulder and make a number of activities harder to perform. Everything from swimming to raking leaves, to shoveling snow, to throwing a ball can be quite difficult. Injury or pain in the rotator cuff may occur from an accident or a fall or simply from chronic overuse. If you are experiencing rotator cuff pain there are several things that you can do to relieve some of the pain. <\/p>\n\n\n\n

1. Rest<\/h3>\n\n\n\n

When you are experiencing rotator cuff pain the first thing that you need to do is rest. Most people struggle with this because they still have things that we need to do each day. Rest can include simply getting more sleep and limiting activities that cause stress<\/a>. Overuse of the shoulder when it is injured can cause you to experience even more pain, which is why it is important to make sure that you take time out from your regular activities and give your shoulder the time it needs to heal properly. <\/p>\n\n\n\n

\n\nYou may want to wear a sling over your shoulder to help keep it still. A sling will also provide you with a reminder to keep your shoulder still and avoid using it while you are injured and throughout your rest period. Letting your shoulder rest is one of the most important things that you can do when you are suffering from an injury to your rotator cuff. \n\n<\/p>\n\n\n\n\n\n\n\n

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2. Ice<\/h3>\n\n\n\n

If you have injured your shoulder one of the first things that you need to do is rest it. The next thing that you should do is to hold an ice pack on the area. The ice pack will help to reduce the inflammation<\/a> that you are experiencing in the shoulder. Ice will also help to limit and reduce the swelling. You should apply an ice pack immediately after the injury and keep it there for fifteen minutes. <\/p>\n\n\n\n

For the first few hours after the injury, you should apply ice every hour for fifteen minutes and then wait and do it again. You should do this at least three times per day while the injury persists. When the pain in the shoulder begins to subside you can stop icing it. Typically the pain from an injury will go away in a few days. If the pain persists, seek medical care for your injury. <\/p>\n\n\n\n\n\n\n\n

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3. Apply Heat<\/h3>\n\n\n\n

While icing the shoulder is necessary immediately after an injury <\/a>has occurred in order to reduce inflammation and swelling, heat can also help with a rotator cuff injury. Heat can help to loosen up the muscles and alleviate some of the pain that you are experiencing. To help alleviate pain using heat you will want to use a heating pad that is moist. <\/p>\n\n\n\n

Apply heat to the area for about fifteen or twenty minutes to help relieve the pain that you are having. In addition, using a heating pad before you exercise or before you go to physical therapy can help loosen up the muscles before putting a strain on them. It can also help to strengthen your shoulder, which is important when you are healing from an injury to the shoulder.  Alternating a heating pad with an ice pack can also help alleviate the pain that is associated with a rotator cuff injury. <\/p>\n\n\n\n\n\n\n\n

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4. Physical Therapy<\/h3>\n\n\n\n

Occupational or physical therapy<\/a> can be one of the best long term treatment options available to help you get back to your normal routine more quickly. Medication and surgery are other options, but if you are trying to avoid using too much pain medication or undergoing surgery, going to physical therapy may be your best option. There have been clinical trials to suggest that prescribed exercises and physical therapy can help heal many different conditions. This includes such ailments such as rotator cuff tendinopathy, shoulder impingement, stiff shoulders, and rotator cuff tears.<\/p>\n\n\n\n

If you are suffering from any of these types of injuries or impairments, seeking physical therapy or doing certain exercises can help strengthen the shoulder and the muscles and the tendons that surround it. Strengthening the shoulder is important as this can help to prevent further injury and can also help to alleviate the pain that you are experiencing. <\/p>\n\n\n\n\n\n\n\n

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5. Anti-Inflammatory Foods<\/h3>\n\n\n\n

When you are in pain it can be easy to turn to over the counter medications or prescription painkillers <\/a>in order to alleviate the pain as fast as possible. However, these painkillers and other medications have a long list of side effects. This includes being damaging to some of the other organs in the body. One way to combat pain that does not involve pain medications is by adding some anti-inflammatory foods to your diet. <\/p>\n\n\n\n

There are many great foods that have anti-inflammatory effects. Not only can adding these foods to your diet help alleviate some of the pain that you are experiencing, but they can also improve your health overall. Some foods that have anti-inflammatory effects include ginger, garlic, cinnamon, turmeric, leafy greens, and blueberries. These foods also have many vitamins and nutrients that your body needs in order to function properly, leading to a healthier body overall. <\/p>\n\n\n\n\n\n\n\n

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6. Essential Oils<\/h3>\n\n\n\n

There are many great uses for essential oils<\/a>. Some essential oils help you sleep better, while others are great for alleviating inflammation and pain. Peppermint essential oil can be quite useful when it comes to the pain associated with a rotator cuff injury. You can apply a peppermint essential oil rub on the shoulder twice each day in order to reduce pain from a rotator cuff injury. Peppermint oil helps to relax the muscles surrounding the shoulder and thus provide some pain relief. <\/p>\n\n\n\n

To use, you will need to add the peppermint oil to a carrier oil. Coconut oil works well as a carrier oil as it will also moisturize the skin. Almond oil is another great choice as a carrier oil. Mix the peppermint oil with the carrier oil and then apply it directly to the area on the shoulder that is hurting. Other essential oils that can help with pain include lavender, primrose, and Amica. <\/p>\n\n\n\n\n\n\n\n

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7. Acupuncture<\/h3>\n\n\n\n

Acupuncture <\/a>has long been used in eastern medicine as a treatment for many ailments. It involves applying pressure to certain pressure points located throughout the body. Some forms of acupuncture use needles on these points to help alleviate the pain. When it comes to pain associated with a rotator cuff injury, there have been clinical trials done that should that acupuncture can be an effective way to help with this pain. <\/p>\n\n\n\n

Acupuncture is not for everyone as it is something that requires needles or pressure being applied to different areas of the body. However, if you are suffering from pain in your shoulder and not seeing any relief from some other forms of physical therapy, exercise, or medication, choosing acupuncture may be a good option for you. Make sure to choose someone who is certified and reliable in the art of acupuncture so that you are being treated properly. <\/p>\n\n\n\n\n\n\n\n

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8. Stretching<\/h3>\n\n\n\n

One of the best things that you can do to keep your shoulder muscles strong is to make sure that you are stretching <\/a>them properly on a regular basis. Controlled stretching can improve the range of motion and flexibility of the shoulder and the muscles that surround that. You should stretch out your muscles at least once or twice each day. You should do this at least three or four times each week in order to build up your strength and the flexibility in your arms and shoulders. <\/p>\n\n\n\n

It is important to make sure that you consult a doctor or a physical therapist in order to determine stretches that are appropriate for your particular case. If you are feeling any type of pain or discomfort during these stretching exercises you need to make sure that you stop doing that stretch immediately as this can cause a further injury and even more pain. <\/p>\n\n\n\n\n\n\n\n

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9. Exercise<\/h3>\n\n\n\n

While you should always allow an injured rotator cuff time to heal (there\u2019s probably a pun there), it can also be useful in the long term to exercise <\/a>it in order to ensure that it is moving properly. <\/p>\n\n\n\n

The rotator cuff has the job of externally rotating the arm. And contrary to popular belief, it is not actually one muscle but four.<\/p>\n\n\n\n

Those four muscles are the:<\/p>\n\n\n\n

Supraspinatus, the infraspinatus, the teres minor, and the subscapularis muscle. <\/p>\n\n\n\n

The first three are responsible for the external rotation and these are the ones that we need to be interested in: because they are the only <\/em>ones that do that \u2013 whereas the forward rotation has help from the likes of the pectoral muscles.<\/p>\n\n\n\n

To train the rotator cuff muscles then, you need to make sure you are using that movement specifically and this can help you to avoid those injuries as well <\/em>as to help you regain normal movement after-the-fact. Train that rotation by using gentle resistance, to begin with, supplied by a resistance band or perhaps cable pulleys. Face pulls are a great example of a movement you can use to accomplish this.
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10. Postural Change<\/h3>\n\n\n\n

One of the major reasons you might have caused the rotator cuff injury in the first place is poor posture <\/a>\u2013 and this could also be leading to a number of other issues. Therefore, if you want to recover and get back into the gym, then you need to work on correcting that posture and getting your biomechanics straight.<\/p>\n\n\n\n

In particular, the common issue is that we spend so long sitting at our desks at work with our arms pulled forward, that we cause the rotator cuff muscles to become stretched and weak. Our arms are pulled forward, meaning that the muscle is constantly stretched slightly. This can also cause the pectorals to become shortened, thereby pulling the upper back forward into a hunched position known as kyphosis. <\/p>\n\n\n\n

To fix this issue then, you should practice sitting up straight with your shoulders back. Yoga, Tai Chi, Pilates, and many other exercise classes teach this. But you should also practice it while at work, so much sure you are constantly holding that position and remembering to maintain good back posture.
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11. Heat<\/h3>\n\n\n\n

We\u2019ve discussed how you can use a cold compress against the injured area in order to reduce pain and swelling. This works by numbing the surrounding tissue, but also by driving blood and fluids out of the area to reduce swelling.<\/p>\n\n\n\n

But what\u2019s useful to remember is that this is not a bone injury by a muscle injury and therefore heat might actually be more useful. That\u2019s because heat will encourage blood flow<\/a> to the region, and thereby encourage more rapid healing. Increased blood flow means increased nutrient delivery and that in turn allows the area to heal faster.<\/p>\n\n\n\n

In fact, there is now some theory that fighting inflammation might be an entirely misguided practice. That\u2019s because the inflammation is part of the body\u2019s natural response to injury, and is used to help it heal \u2013 not some maladaptive that you should try to prevent.<\/p>\n\n\n\n

To try applying heat, one option is to make a rice sock. Another is to take a warm bath.
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12. Flush Sets<\/h3>\n\n\n\n

A flush set is a long set of exercises <\/a>where you use lots of repetitions. The idea is that rather than using a very heavyweight for just a few repetitions, you instead of using a very lightweight and do a lot more reps. <\/p>\n\n\n\n

This in turn helps you to try and encourage more blood flow to the area, while also encouraging more mobility and increasing synovial fluid production at the acromioclavicular and glenohumeral joints (the joints around the rotator cuffs).
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13. Contrast Therapy<\/h3>\n\n\n\n

Contrast therapy<\/a> is another alternative to applying an ice pack, but one that works quite differently. This time, you will be using a combination of alternating hot and cold, in order to trigger the benefits of each. The idea is that by alternating between hot and cold, you help to reduce swelling, numb pain in the area, and also encourage blood flow.<\/p>\n\n\n\n

The latter point should now happen to a much greater degree. This is specifically because using the cool and then the heat will cause the blood vessels around the area to expand and contract (dilate and constrict to use correct terminology). That in turn effectively allows them to work as a pump, delivering more and more oxygen and blood to the area that has been injured.<\/p>\n\n\n\n

You can use contrast therapy by taking a warm shower and then turning it down to a cooler temperature. This can be a shock to the system so take it easy, and remember that this one is more for athletes than the average Joes!
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14. Painkillers<\/h3>\n\n\n\n

Finally, painkillers<\/a> can help by easing discomfort caused by a rotator cuff injury. What\u2019s more though, is that they can also help to encourage recovery. This is partly true simply because they\u2019re able to ease discomfort in order to allow for sleep and relaxation. At the same time though, they may also have a secondary benefit: that being blood thinning, where options such as Aspirin and Ibuprofen can reduce inflammation by reducing vasodilation.<\/p>\n\n\n\n

As to whether the latter is beneficial or detrimental will depend very much on your interpretation of the research \u2013 but if inflammation is causing discomfort, then it can certainly help.
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